Interval training workouts are for all fitness levels. High intensity interval training is a great way to burn more calories, improve performance and teach your body how to burn more fat.

So try adding some variety the next time you are in the gym lifting weights. Throwing in a few sets of jumping rope or punching a bag will not only get your heart rate up, it will teach your body to burn more calories while weight training.

Research has shown that interval training not only elevates your metabolism for longer periods of time after exercise but it also keeps your body from using muscle as fuel so you maintain what you have worked so hard to build as you shave away the fat.

Single Arm Dumbbell Swing

Hold a dumbbell (or kettlebell) at arm’s length in front of your waist. (Choose a weight that you would normally use for a single arm bicep curl).

Step 1. Set your feet slightly wider than shoulder-width. Keeping your lower back slightly arched, bend at your hips and knees and lower your torso until it forms a 45-degree angle to the floor. Now swing the dumbbell between your legs.

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